In a discussion led by Dr. Mike, a prominent figure in exercise and sports science, many misconceptions surrounding creatine were addressed, shedding light on its safety, effectiveness, and the numerous myths that have persisted in popular culture.
Dr. Mike, who boasts a background as a competitive bodybuilder and Brazilian jiu-jitsu grappler, began by emphasizing the lack of credible evidence against the use of creatine. “If you take 5 grams of it per day for months on end, it’s just not harmful,” he stated. This assertion challenges the widespread belief that creatine can be detrimental to health, particularly among young athletes.
Performance Enhancements
Creatine has been shown to offer several benefits for physical performance. According to Dr. Mike, it helps improve repeat performance in activities such as weightlifting and sprinting. Athletes may find they can perform additional repetitions or achieve greater intensity in their workouts. The supplement is also linked to modest increases in muscle size, making it a popular choice among those looking to enhance their physical appearance.
Creatine improves muscle strength and recovery. 👉 Related: How to Build Muscle: A Beginner’s Guide
The Right Dosage
Dr. Mike recommends a standard dosage of 5 grams of creatine daily for most individuals, arguing that higher doses are unnecessary. He noted that some products on the market suggest a “loading phase,” where users take significantly more creatine for a short period. However, he stressed that this practice is not essential, as the body can achieve similar results over a longer time frame with consistent use.
Health Benefits Confirmed
Beyond athletic performance, research has indicated that creatine may also offer health benefits. Dr. Mike highlighted studies suggesting that creatine has neuroprotective properties, potentially supporting brain health and cognitive function. Additionally, it may contribute to cardiovascular health and improve bone density.
Addressing Common Concerns
One of the most persistent myths is the association between creatine and kidney damage. Dr. Mike clarified that many individuals confuse creatine with creatinine, a byproduct of muscle metabolism that is monitored by doctors. “Creatine does not adversely affect kidney function,” he stated, urging people to be informed about the differences between these substances.
Usage Recommendations
While Dr. Mike acknowledged that beginners may not need creatine immediately, he recommended it for intermediate and advanced athletes. He suggested taking breaks from the supplement during maintenance phases to avoid potential water retention issues, which can be a concern for competitive bodybuilders.
In conclusion, Dr. Mike’s insights aim to provide clarity in a field often clouded by misconceptions. Creatine, when used correctly, is not only safe but can also enhance athletic performance and contribute to overall health. As interest in fitness supplements continues to rise, accurate information becomes crucial for athletes and casual gym-goers alike.
Who is Dr Mike?
Cofounder of Renaissance Periodization, Dr. Mike Israetel holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.
Originally from Moscow, Russia, he has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN, and has been an invited speaker at numerous scientific and performance/health conferences worldwide, including nutritional seminars at the U.S. Olympic Training Center in Lake Placid, NY. Mike has coached numerous athletes and busy professionals in both diet and weight training, and is himself a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler.
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